FitSugar

Gym Equipment Explained: Calf Stretcher

FitSugar — Tue, 18 Dec 2007 04:00:00 PST

Ever seen people step on this unique looking thing at the gym and wonder what the heck they are doing? The tool is called a Calf Stretcher and if you learn to use it, chances are you'll learn to love it as well.

What: A Calf Stretcher is a device that isolates the calf muscles.
Area of Body it Works: Calf muscles, ankles, and Achilles tendons.
Why: Stretching not only increases muscle flexibility, strength and balance but it also helps to prevent future injuries - the problem is that calf muscles are difficult to isolate without the aid of a wall or similar structure to lean against. The Calf Stretcher helps to eliminate this problem and is great for those of us who extensively use our legs for activities such as running.
How: Put one foot on the calf stretcher and slowly rock your heel back as far as you can (but not so far that it hurts) so your toe is pointing up toward your face. Hold the stretch for 15-30 seconds. For added support, stand by a wall or something to support yourself while doing the stretches.

Interested in having one at home? You can buy it here for $29.95.

3 Warning Signs You Might Be Exercising Too Much

Self — Wed, 22 Jun 2011 04:50:49 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

If you're anything like me, your workout waves come in (short) fits and starts. At least you're doing something - that's how I rationalize it.

On the downside, that may mean that you get overzealous during exercise phases. It's great to keep moving, but overshooting your fitness level - or even hitting the gym too much as a pro - can be counterproductive, actually slowing your progress.

Here, experts describe the pitfalls and warning signs of overexercise, plus some moves for massaging your own overworked muscles:

First, physical activity is supposed to be key to happiness and health, so how do we even know if we're overexercising? American Council on Exercise-certified spokesperson and exercise physiologist Fabio Comana, M.A., M.S., says, "Exercise when it's modest to vigorous helps boost your immune system. When you exercise too vigorously and don't allow for recovery, it actually represses your immune response."

Overexercising or "Overtraining Syndrome" may actually manifest like a cold or flu, in the sense that you'll feel worn out. Explains Comana, these are some classic symptoms/signs:

Increased Heart Rate:
As you become more conditioned, your heart rate should lower. That's an adaptation of training. If you're overtraining, your resting heart rate will rise, which also happens when you're under stress. Lie in bed with your fingers on your pulse (wrist or neck) and count the number of beats per second to check. If you are under stress, maybe your body isn't up for the usual workout. Stop training for a while, as you manage the stress in your life. Or if exercise is a catharsis, scale back a little. Maybe if you're doing five days a week, downshift to three.

Check out more warning signs that you may be overexercising and learn how to treat them after the break!

Boxing For Beginners: Notes to Prepare You For the Ring

Anna Monette Roberts — Fri, 30 Sep 2011 12:02:49 PDT

While working out at Crunch gym, I heard a woman hiyahing and turned to find her mightily kicking and punching her (padded) trainer. Her toes were taped, her mouthguard was in, and boy, her sweat glands were working. A rush of adrenaline combined with visions of Million Dollar Baby inspired me to talk to Crunch trainer Casey Mallo about what to expect as a beginner boxer and why you should consider putting on those puffy gloves.

Best of Yoga: Hybrid Classes

Self — Wed, 14 Sep 2011 04:28:37 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

Still think yoga is for hippies? Think again! Instead of chanting, there are lots of yoga styles that fuse elements of other workouts to make a killer two-for-one workout for any exercise personality.

Since you've never been one to play by the rules, why should your yoga practice? Think of this as your yogi cheat sheet of fusion classes to help guide you through National Yoga Month. And be sure to brush up on first class tricks of the trade to look like a pro!

AntiGravity Yoga: Having trouble mastering the handstand? This is for you. Also known as cocooning and aerial yoga, AntiGravity yoga, created by former aerial acrobat Christopher Harrison, involves using a giant hanging fabric (think of a hammock) to assist with yoga pose and stretches.

AcroYoga: Need a spot? AcroYoga combines traditional yoga with Thai massage and Acrobatics for a partner-based practice. You'll massage, flow, invert, spot and asana with a buddy who is the ying to your yang.

Breakti: It's yoga with a beat! Founded by Anya Porter, Breakti is the fusion of break dancing and yoga.

Learn about more hybrid yoga classes after the break!

10 Things to Know Before Your First 5K

Shape — Thu, 12 May 2011 05:12:22 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

You've signed up, you've logged the training miles and race day is almost here! Taking on a 5K can be both an exciting and nerve-wracking experience. Here, find the best tips when it comes to running for beginners. These will help you maximize the enjoyment out there - and make your first race fun, fast and stress-free.

Get Your Z's Two Nights Before. Pre-race jitters tend to strike the night before the race, interrupting your sleep. When it comes to running for beginners or even experienced racers, trust that this is normal and will not influence your race. Prepare yourself instead by getting quality sleep two nights before the race and taking that day completely off from any activity.
Keep It Light. During race week, your running mileage should decrease. At this point, your training is really about "storing up" rest so your legs are ready on race day. During the week, include two to three short runs with a few, small pick ups - short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race - to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs.

See seven more race-day tips after the break!

Speak Up: Which Holiday Travel Is Least Stressful?

Leta Shy — Sat, 20 Nov 2010 03:47:22 PST

Most holidays I alternate between driving down and flying to see my parents, since they don't live too far away. So I've become accustomed to both the bumper-to-bumper traffic and the long security lines that either driving or flying during the holidays can offer.

This year may be more stressful that recent years past. Drivership is up, according to AAA, and not only that, all that TARP funding during the recession has meant construction on our highways and bridges; not a good thing if you need to get somewhere fast. Flying instead? Look out for the controversial new full-body scans to cause some chaos, not only because of unfamiliar regulations but because if you opt for the full pat downs it can take longer.

Which way is the least stressful way to travel this holiday for you - driving, flying, or hopping on a train? Either way, chances are you may find your blood pressure rising. Check out some great tips on destressing after the break.

Backstage Beauty: LAMB

BellaSugar — Tue, 11 Sep 2007 07:00:45 PDT

Well, reactions to Gwen's LAMB fashion show have been mixed. Fab and most of you loved it, but Cathy Horyn at the New York Times called it "ditzville." (Maybe it's a generation gap?) Anyway, I can say that the makeup looked great. It definitely felt like something Gwen would like, and the smoky eye was soft and pretty enough that anyone can wear it.

Once again, I have the scoop on all of the products used in the show, so

Face: The face was sprayed with M∙A∙C Fix Plus to prepare the skin for application and makeup. For sheer coverage, M∙A∙C Studio Moisture Fix and M∙A∙C Face and Body Foundation was applied.

Eyes: Eyes were the focus and inspiration for this look. To create a dramatic, stretched out eye, M∙A∙C Matte² Eye Shadow in Blanc Type was applied all over the lid as a base. In the crease, grays and blue shades were blended; M∙A∙C Matte² Eye Shadow in Prussian, M∙A∙C Matte² Eye Shadow in Typographic, M∙A∙C Matte² Eye Shadow Soot and M∙A∙C Eye Shadow in Fade. Eyes were lined carefully with M∙A∙C Kohl Eye Pencil in Smolder. M∙A∙C Fluidline in Blacktrack was used to wing out the eye, stretching it up and out, while following bone structure. For thick lashes, one full strip of M∙A∙C Pro #6 lashes were applied to lash line and extra half strip of M∙A∙C Pro #6 lashes on the outer corners of eyes.

Lips: M∙A∙C Crème Color Base for Lips in Fawntastic was applied with a patting motion using finger.

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